The road to a 1:2X Half Mara.....

shels4ever · 26-02-2012 6:51pm

Sunday 26th Feb
5 mile recovery run today, legs were very tight today but nothing major.

shels4ever · 28-02-2012 10:35pm

Monday 27th Febuary
Rest day, legs were shot today after the weekends run my left hamstring and c**f didnt feel great. I was more doms then injury but took the day off to be safe.

Tueday 28th Febuary
Legs a lot better today hamstring is 100% and the other area of the leg perfect also. Picked up a new pair of runners today decided to go all retro with the old Kayano 16's. Tried on a few new pair but if it's aint broken don't fix it. Not going to risk the 18's until after london because they seem to have changed a bit to much from the 17s.

6 miles easy along the canal.

shels4ever · 29-02-2012 10:16pm

Wed 29th Feb
2 mile warm up easy along the lucan road, legs were feeling a little stiff but had been sititng in the office for 10 hours so that could be a factor. Plan today was 5X3 mins with 1 mins easy recovery.
Not really sure what happend on the first rep, didnt feel any slower then the second but the garmin seems to suggest it was very slow.

3 mins @ 8:01
3mins @ 7:35
3mins @ 7:23
3mins @7:23
3 mins @ 7:24
Not to bad a sesson felt really good on the last two reps but kept the pace down. Finished off with a 2 mile easy jog back to the office to finish some work......

Might need to push back my long run to sunday as i'm planning asports massage on Friday but will see how the legs feel.

Larry Brent · 29-02-2012 11:16pm

Great sess, good on ya boy.

shels4ever · 29-02-2012 11:23pm

Larry Brent wrote: »

Great sess, good on ya boy.

Was happy enough felt good today once I got going, Would have been easy to get carried away with the pace but not doing anything mad for the next 7/8 weeks.
Will learn a lot more for the next 2 long runs.

shels4ever · 02-03-2012 6:15pm

Thursday 1st March
9 miles easy 50% road/Grass mix. Legs felt tight but have been a lot worse.

Friday 2nd March
Alarm went off at 6am to get out the door for a run as it would be the only time i'd get out today, 7:30 and finally got out of bed

. Had a sports massage this afternoon so will give the run a skip for the day. Its only a missed recovery run. The Legs are a little beat up so need to let them recover this evening. Think I'll need a few more before London.

shels4ever · 03-03-2012 8:21pm

Sat 3rd March
5 miles recovery run today, legs are feeling a lot better. Kept the pace nice and easy. Only down side of the run was that the motocross guys decided to leave their feilds and come into mine. It's not nice running into traffic in the park

/

shels4ever · 04-03-2012 4:14pm

Sunday 4th March
18 mile this morning, talked the brother into doing a couple of easy miles around Malahide castle, After 8-9 miles left the park and did a loop of Malahide/Portmarnock via the coast road. Got to 15-16 miles and the wheels fell off a little so that last 2 miles around the castle again were really hard work. Was half expecting this as I was only on h2o for todays run. Will start to play with gels from next week.

18 miles @ 9:30

shels4ever · 05-03-2012 9:24pm

Monday 5th March.
5 mile easy recovery run tonight, started out legs felt great but after a mile could feel yesterdays run was still there. Kept the pace nice and easy. Feeling 100 time better than they did this time last week.

shels4ever · 06-03-2012 7:59pm

Tuesday 6th March
When I got the plan for the week this session was one I couldn't wait to do, but was glad that it was early in he week when the legs would be a little tired.
Felt a little stiff today but nothing major. The plan was for 2 mile warm-up and 4X1mile @ 7:50 with 1 mins jog recovery and a 2 mile warm down.

Felt a little sluggish on the warm-up wind and rain had just started but wasn't to bad. Once I got going I found the first mile hard work took the legs a long time to get going but once they did felt very strong. Decided to do the session in the back feild of Corkagh so wind was a bit of an issue for half the lap and the down wind section was up hill.
Had to slow myslef down midway through the 3rd rep as the pace was getting a little to fast and had to keep an eye on it again on the 4th.

1 X mile 7:51
1Xmile 7: 38
1X mile 7:37
1Xmile 7:41

1.8 mile warm-down felt hard legs were a little tired.

8.2 miles for the day.

TheRoadRunner · 06-03-2012 8:34pm

Good running take it very handy tomorrow. Are you just doing a recovery run?

shels4ever · 06-03-2012 8:35pm

TheRoadRunner wrote: »

Good running take it very handy tomorrow. Are you just doing a recovery run?

Yep very easy 5 miles tomororw.

shels4ever · 07-03-2012 10:45pm

Wed 7th March
5 miles easy long the canal tonight, didnt wear my garmin and kept the pace really easy.

shels4ever · 08-03-2012 8:45pm

Thursday 8th March
10 miles today in Corkagh taking the route into the Knackers feild, it makes almost exactly a 5 mile loop that works nice. Had theRoadrunner for company for the first 5 miles and the second lap on my own. Pace for the seond lap was a bit faster than the first but was just feeling great today, had to keep an eye on the garmin to make sure i wasnt running to fast.

10 miles @ 8:45

shels4ever · 09-03-2012 10:57am

Friday 9th March
Rest day today, really feel like doing a few easy miles but going to resist the urges. Will sit in front of the TV and watch the indoors before work.

belcarra · 09-03-2012 11:14am

shels4ever wrote: »

Sunday 4th March
18 mile this morning, talked the brother into doing a couple of easy miles around Malahide castle, After 8-9 miles left the park and did a loop of Malahide/Portmarnock via the coast road. Got to 15-16 miles and the wheels fell off a little so that last 2 miles around the castle again were really hard work. Was half expecting this as I was only on h2o for todays run. Will start to play with gels from next week.

18 miles @ 9:30

Hey Shels, looks like the training is going pretty well for you.
Just to mention (and I know that you will already know but simply to serve to remind you!) the importance of getting a good feed in the day before the LSRs. I have been doing this over my longer runs recently and have not used gels at all (But have taken some lucozade sport) but still manage the distances fairly reasonably. Last time out I had my pasta dinner at 11pm the night before my 30 mile training run and aart from a brief couple of miles I felt pretty decent.
Just thought I'd mention it in advance of the next LSR.

shels4ever · 09-03-2012 11:56am

belcarra wrote: »

Hey Shels, looks like the training is going pretty well for you.
Just to mention (and I know that you will already know but simply to serve to remind you!) the importance of getting a good feed in the day before the LSRs. I have been doing this over my longer runs recently and have not used gels at all (But have taken some lucozade sport) but still manage the distances fairly reasonably. Last time out I had my pasta dinner at 11pm the night before my 30 mile training run and aart from a brief couple of miles I felt pretty decent.
Just thought I'd mention it in advance of the next LSR.

Cheers, starting to make some progress now. Yep its something that I havent been doing part planned to be honest, Will try a couple of gel's this week just to see how the go down but not going ott on the past the night before just yet. Will do that on one of my 20's in the coming week maybe. If i can manage 20 miles slightly under fules then 26 miles will be easy.

* 26 miles are never easy.

shels4ever · 10-03-2012 6:49pm

Sat 10th March
5 mile recovery run, nice easy run and aout 15 horses for company for about 400m which was a bit strange.

shels4ever · 11-03-2012 9:02pm

Sunday 11th March
18 odd miles today on grass in corkagh. Ran a 3 lap loop to give me just under 6 miles per lap. Kept the pace nice and easy for the first 11/12 miles @ 9:35 , then met coach for a couple of miles pace increased for a while and found it hard to slow down after that. Last couple of miles were a bit of a slog had to stop to strecth the hamstring out once or twice but was glad to get this one done.

Legs seem to only have 2 gears at the moment fast or slow.

18 miles @ 9:21

shels4ever · 12-03-2012 7:52pm

Monday 12th March
Handy 5 mile recovery run, legs felt great for the first 3 miles but then yesterdays run showed up.

shels4ever · 13-03-2012 10:32pm

Tuesday 13th March
Nice handy 6 miles along the canal tonight, only kpet the garmin on for the first have to see when to turn back . kept pace to about 9:15 but after a couple of miles the legs started to feel good. Nice session planned for tomorrow can't wait...

shels4ever · 14-03-2012 3:39pm

Wed 14th March
Legs have been a little tired so wasnt sure how this was going to go today. But have been feeling good once the legs get moving so couldn't wait to get going. Plan for today was basically to wreck myself and see how survive.

5 mile warmup @ 9:45

1X800m @ 7:50
800m recovery @ 9:20
1X800m @ 7:31
800m recovery @ 9:14
1X800m @ 7:37 ( a couple of ditches on this rep).
800m recovery @ 9:23
1X800m @ 7:25
800m recovery @ 9:15
1X800m @ 7:23
800m recovery @ 9:03
1X800m @ 7:23
800m @ 9:20

Was feeling great for the last few reps and had crazy though of seeing how fast I could run, but did the smart thing and stuck to plan.

Wanted to get a few extra miles in the warm down but was running late for work so only 1.5/6 mile warm- down

12.5 miles for the day @ 9:16 average pace..

shels4ever · 15-03-2012 10:26am

Thursday 15th March
Rest day today, was going to do a couple of miles today if the legs felt a bit tired. But feel perfect so will rest today and a nice easy run tomorrow.

shels4ever · 17-03-2012 4:17pm

Friday 16th March
6 miles handy in the rain in corkagh park, nothing much to report on this run.

Sat 17th March
20 miles in Phenoix park a large % of this run was on grass. Was glad to have Chinguetti for company on today run, even if it was more running and less chat for the last 3-4 miles. Legs felt great upto about 18 miles and it was a bit of a slog to finish.

chinguetti · 17-03-2012 5:09pm

Those last 3 miles were the longest ever. I think the Garmin was mocking us. Hope the legs are ok after it.

shels4ever · 17-03-2012 5:59pm

chinguetti wrote: »

Those last 3 miles were the longest ever. I think the Garmin was mocking us. Hope the legs are ok after it.

Yep one mile just wouldnt end, think it might have lost signal for a while. Legs are grand now after a bit of a feed and a nice nap

. just slightly tight hamstring but expect something after 20 miles.

TheRoadRunner · 18-03-2012 1:45am

Roller derby

still cracking my hole laughing. Best night in a while!!!

Good run today, sub 4 is yours to f up.

shels4ever · 18-03-2012 10:16am

TheRoadRunner wrote: »

Roller derby still cracking my hole laughing. Best night in a while!!!

Good run today, sub 4 is yours to f up.

Yep looks like a mental sport,
http://www.youtube.com/watch?v=O1uAgwdC4JI

shels4ever · 19-03-2012 6:30pm

Sunday 18th March
Very easy 4.7 mile recovery run, legs were a little tired and both calf and hamstrings felt tired, so wasnt doing anything mental. Kept the pace nice and easy.

Monday 19th March
5 mile easy run , had to keep telling myself this was a recovery run, legs wanted to run fast heead wanted to run slow. Head wins.

Nice easy week this week with 2 rest days, then only 2 hard weeks left. Won't be doing anything crazy.

shels4ever · 20-03-2012 3:27pm

Rest day today

, have had some physical threats made that if I get jedwarded in london the crown jewels are at risk.. Noting like some good motivation to start the last 5 weeks.

The road to a 1:2X Half Mara.....

Comments